Knowing why you want to quit smoking can keep you motivated to stay smokefree. What are you reasons for being smokefree? Manage the Challenges of Quitting. Understand why you feel like you need to smoke. Find ways to avoid triggers and deal with withdrawal and cravings. How Smoking Affects Your Health. Get the facts about how smoking is connected to your physical, mental, and emotional wellness. Quit With NRT. Nicotine replacement therapy NRT can double your chances of quitting for good when used correctly.
Learn more about your NRT options. Some think it looks cool. Others start because their family members or friends smoke. Almost all adult tobacco users started before they were 18 years old.
Most never expected to become addicted. That's why it's so much easier to not start smoking at all. Also beware of vaping. Battery-operated e-cigarettes use cartridges filled with nicotine, flavorings, and other harmful chemicals and turn them into a vapor that's inhaled by the user.
Some people think that e-cigarettes are safer than regular cigarettes because they don't contain tobacco. But the other ingredients in them are dangerous too.
In fact, there are reports of serious lung damage and even death among people who use e-cigarettes. So health experts strongly warn against using them.
Hookahs are water pipes used to smoke tobacco through a hose with a mouthpiece. Some people think they're safer than cigarettes because the smoke cools when it passes through the water. But look at the black gunk that builds up in a hookah hose.
Some of that gets into users' mouths and lungs. And since they don't have filters and people often use them for long periods, their health risks might be even greater.
Hookahs are usually shared, so there's the added risk from germs being passed around along with the pipe. All of these factors make smoking a hard habit to break. In fact, it may be harder to quit smoking than to stop using cocaine or opiates like heroin. In , researchers reviewed 28 different studies of people who were trying to quit using the substance they were addicted to.
People who inhale cigar smoke absorb nicotine through their lungs as quickly as people who smoke cigarettes. This means people who smoke cigars can get the desired dose of nicotine without inhaling the smoke directly into their lungs. Most full-size cigars have as much nicotine as several cigarettes.
Cigarettes contain an average of about 8 milligrams mg of nicotine, but only deliver about 1 to 2 mg of nicotine. Many popular brands of larger cigars have between and mg, or even as many as mg of nicotine. The amount of nicotine a cigar delivers to a person who smokes can vary a great deal, even among people smoking the same type of cigar.
How much nicotine is taken in depends on things like:. Small cigars that are the size and shape of cigarettes have about the same amount of nicotine as a cigarette. If these are smoked like cigarettes inhaled , they would be expected to deliver a similar amount of nicotine — 1 to 2 mg.
Smokeless tobacco delivers a high dose of nicotine. Nicotine enters the bloodstream from the mouth or nose and is carried to every part of your body. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Symptoms when you quit smoking Feeling emotional when you quit Weight gain and quitting smoking Managing smoking withdrawal symptoms Managing stress when you quit smoking Costs of smoking Benefits of quitting smoking If you start smoking again Help is available to quit Where to get help.
Symptoms when you quit smoking Common symptoms you may experience during your recovery include: Cravings — these may be strong at first, but they usually only last a few minutes. If you resist each one they will get less powerful in time.
Restlessness and trouble concentrating or sleeping — these will pass as your body gets used to not smoking. Relaxation and deep breathing can help. Just accept that you will be emotional for a while and that it will pass. Increase in appetite and weight gain — this may last several weeks. Planning ahead can help. Better Health Channel has tips on managing weight gain when you quit.
Less common symptoms you may experience — which will also pass — include: Cold symptoms such as coughing, sore throat and sneezing. Dizziness or light-headedness. Mouth ulcers. Feeling emotional when you quit In the first days and weeks when you quit smoking, the emotional ups and downs could feel like a rollercoaster ride.
Knowing how quickly you will recover with quitting can help: Within six hours your heart rate will slow and your blood pressure will become more stable.
Within one day your bloodstream will be almost nicotine free, the level of carbon monoxide in your blood will have dropped, and oxygen will be reaching your heart and muscles more easily. Within one week your sense of taste and smell may have improved. Within three months you will be coughing and wheezing less, your immune function and circulation to your hands and feet will be improving, and your lungs will be getting better at removing mucus, tar and dust.
Within six months your stress levels are likely to have dropped, and you are less likely to be coughing up phlegm.
Within two to five years your risk of heart disease will have dropped significantly and will continue to do so over time. After 10 years your risk of lung cancer will be lower than if you had kept smoking. After 15 years your risk of heart attack and stroke will be similar to that of someone who has never smoked. Weight gain and quitting smoking Weight gain is not always part of quitting smoking but it is common. Make plans and stay busy. Engage friends and family to help distract you from your cravings and keep you motivated.
Remember the four Ds : delay acting on the craving for five minutes and it will usually pass do some deep breathing drink water, or do something else. Routines to help you manage cravings One of the biggest challenges many people face in the early days of quitting is the regular cravings. Here are some ideas for activities to do instead of smoking at those times you usually reach for the cigarettes: First thing in the morning — have a shower.
With coffee or tea — change to a different drink, a different cup, or change where you drink it. At morning tea — sit in a different place or with different people, read a magazine or take a scroll through your social media. At the computer at home — move your desk or redecorate to change the look. After a meal — go for a walk.
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